chrisw77's Journal, 25 July 2019

I'll see how things go today. I may need to switch up the exercises on-the-fly because I tweaked my back yesterday deadlifting really heavy.

No biggie. Just a tiny strain - caught it immediately and bailed on the weights before anything pulled too badly.

A week of ibuprofen and babysitting my lower back and I'll be ready to do a de-load to work my weights back up slooooowly 👍🏻.


Shoulders, Core


DB Overhead Press:
Warm-up x1 set
3 hard sets 4-6

Lateral Raises:
3 sets 8-10

Reverse Flyes:
3 sets 8-10

Cable Crunches:
3 sets 4-6

DB Shrugs:
3 sets 8-10

159.0 lb Lost so far: 0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

---

1874 kcal

Fat: 32.30g | Prot: 198.88g | Carb: 191.73g.   Breakfast: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken. Elevenses: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Lunch: Ocean Spray Diet Cranberry Spray Juice, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream). Dinner: Basmati Rice, Hidden Valley Fat Free Ranch Dressing, S&W Black Beans, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Chicken Thigh (Skin Not Eaten). Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2768 kcal

Activities & Exercise: Housework - 30 minutes, Weight Training (Bodybuilding) - 1 hour, Cooking - 45 minutes, Watching TV/Computer - 1 hour, Sleeping - 7 hours and 30 minutes, Resting - 3 hours and 45 minutes, Bus Driving - 7 hours and 30 minutes, Showering - 30 minutes, Driving - 1 hour and 30 minutes. more...